9 Healthy Foods for How to Bring Down High Blood Pressure

High blood pressure affects a great many people and there are many medications that can help to lower it. What a lot of people don’t know though, is that you can be doing a lot more to help lower your high blood pressure.

Your overall diet has a huge effect on your health. What you put in your body has a direct effect on everything from your mood, energy levels, and the health of your cardiovascular system. It is important to note that you won’t be able to eat one banana and suddenly have lower blood pressure. There needs to be a concerted effort to eat healthier overall, along with some other lifestyle changes for you to reap the rewards. As you probably know, having high blood pressure increases the risk of heart disease, stroke, kidney disease, and more.

To get started on the journey to a healthier and longer life, below are some foods that you can add to your diet to bring down high blood pressure:

1. Bananas

In order to bring down high blood pressure, you need to eat foods with lots of potassium. There is a lot of potassium in bananas, this is a mineral that helps a great deal with hypertension. There is a good chance that you don’t have enough of this in your diet at any given time.

If you don’t like bananas, then don’t worry. There are a lot of foods that you can choose from that are full of potassium. You could also try, avocados, mushrooms, sweet potatoes (not deep fried), tomatoes, and beans. A word of warning though. Be sure to speak to your doctor about potassium intake as too much can be harmful. This is especially true if you have kidney disease.

2. Berries

Strawberries are not only delicious, but they’re also great for helping to lower your blood pressure naturally. Like many other berries, they contain anthocyanins, antioxidant compounds that are really good for you. Their positive effect of bringing down blood pressure has been proven through scientific studies. Adding blueberries and strawberries into your diet will provide a significant reduction in blood pressure.

3. Beets

Beet juice can help to reduce your blood pressure right away after you drink it, but as with many of the foods and drinks in this list it is best if you adopt it as part of your daily intake. Research has shown that the blood pressure reducing the effect of beet juice is due to the inorganic nitrate that is present in the juice. Drinking beet juice every day, or adding beets to a salad are all very good ways to help control your blood pressure.

4. Dark chocolate

By dark chocolate, we mean chocolate that has at least 70% cocoa. If you are used to milk chocolate, the taste might take some getting used to. It is delicious though once you begin to appreciate all of the subtle flavours. It has also been proven to reduce hypertension and prehypertension.

5. Kiwis

If you haven’t tried kiwis before, then you’re missing out. This underrated fruit has been shown to reduce blood pressure when eaten daily for more than a couple of months. They also have a great deal of vitamin C. Not only are kiwis effective for bringing down high blood pressure, they are very good for your cardiovascular system and overall health too.

6. Watermelon

The amino acid citrulline can be found in watermelon and helps your body produce nitric oxide. This is a vasodilator and can aid blood flow around the body. This, in turn, reduces overall blood pressure. A study conducted with mice showed a significant reduction in the amount of plaque present in arteries as well.

7. Oats

Fibre is important for any balanced diet, reducing cholesterol. The beta-glucan (a fibre) found in oats can also lower blood pressure. Barley is also a good source of this fibre. Oats make for a great snack when mixed with berries. So you can double down on your blood pressure reducing foods and have a breakfast of oats and berries.

8. Vegetables

Remember to eat your greens. Leafy green vegetables, in particular, are great for lowering blood pressure. The nitrates that are in leafy greens can do wonders for hypertension. Examples of this type of food include cabbage, fennel, kale, lettuce, and spinach. All go great in a salad or you can even be a little more inventive. Kale chips are surprisingly delicious when baked, and they are healthy foods for seniors.

9. Garlic

Garlic takes any meal to the next level. As it excites the tastebuds it increases your nitric oxide levels. Which as we already know from watermelon is great for hypertension. It is also a natural antibiotic with many health benefits in addition to lowering blood pressure.

You can add garlic to a lot of savoury meals. It really does go great with anything. It can also function as a salt replacement or reducer in foods. You’ll be able to enjoy all of the flavours of your favourite dishes while eliminating salt.

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